Dwayne Johnson, also known as “The Rock”, reveals his workout routine and diet regime. For those that are not familiar with the Rock, he is a wrestler and a successful actor starring in films like The Rundown, The Other Guys and soon in the blockbuster Faster and Fast Five (the fifth sequel to Fast and the Furious)
Day One – Shoulders
1.Seated Military Press Machine: Sets(3), Reps(21), Weight(130,140,150)
2.Dumbbell Lateral Raise: Sets(3), Reps(8), Weight(30)
3.Dumbbell Front Raise: Sets(3), Reps(8), Weight(30)
4.Rear-Dealt Cable Raise: Sets(5), Reps(12,10,8,6,4), Weight(40-80)
5.Hammer Strength Machine Shrug: Sets(5), Reps(12,10,8,6,4), Weight(90-450)
6.Four Way Neck Machine: Sets(4), Reps(12), Weight(45)
Neck isolation on a flat bench to finish.
Day Two – Back
1.Wide-Grip Cable Pull Down: Sets(5), Reps(12,10,8,6,4),Weight(120-240)
2.Close-Grip Cable Pull Down: Sets(5), Reps(12,10,8,6,4), Weight(120-240)
3.One-Arm seated Row Machine: Sets(4), Reps(12), Weight(270)
4.Back Extension: Sets(4), Reps(15,15,12,12), Weight(25-45)
Day Three – Legs
1.Leg Press*: Sets(4), Reps(25,20,18,16/25), Weight(270-450)
2.Machine-Smith Lunge**: Sets(4), Reps(8 reps per leg), Weight(135)
3.Lying Leg Curl***: Sets(4), Reps(12,10,8,6/12), Weight(80-110)
4.Standing Calf Raise: Sets(6), Reps(16), Weight(220)
*Last Set is a drop from 450 to 270
***Last set is a drop set from 110-80 pounds
Day Four – Arms
1.Alternating dumbbell curl:Sets(5), Reps(12,10,8,6,4), Weight(30-70)
2.Preacher-Machine Curl*:Sets(6), Reps(12,10,8,6,21,21), Weight(50-100,50)
3.Cable Pressdown**:Sets(5), Reps(12,10,8,20), Weight(60-120)
4.Overhead Cable Extension:Sets(4), Reps(12,10,8,20), Weight(50-90)
5.One-Arm Reverse-Grip Pressdown:Sets(2), Reps(15,15), Weight(40)
*Last two sets are 21’s- 7 upper-half partial reps- 7 lower-half partial reps and 7 full range reps
**Straight bar or rope- last set a drop set
Day Four – Chest
1.Incline Dumbbell Press: Sets(5), Reps(12,10,8,6,4), Weight(75-120)
2.Flat Bench Dumbbell Press: Sets(5), Reps(12,10,8,6,4), Weight(75-120)
3.Cable Crossover: Sets(2), Reps(12), Weight(60 per side)
4.Push-Up: Sets(4), Reps(15)
The Rock works his abdominals twice per week, doing Swish-ball crunches for four sets, 25 reps each, holding a weight against his chest
Sample Low Carb Day
Meal One-Meal replacement shake (40 grams protein, 25 grams carbs, 5 grams fat)
Meal Two- 6 ounces of turkey, 5 egg whites, and 2 multigrain pancakes with one tablespoon of natual peanut butter.
Meal Three-Chicken Caeser Salad, 6 ounces New York strip steak, and a half-cup of steamed broccoli.
Meal Four- 2 filet mignon steaks, and a half-cup of steamed broccoli.
Meal Five-Protein shake with peanut butter.
Meal Six-Sashimi feast (tuna, shrimp, eel yellowfish, salmon)
Daily Nutritional Priorities
– Eat at least 270 grams of protein per day (at a body weight of 265)
– Drop daily carbohydrate intake in the late afternoon and early evening.
– Consume at leasr 2-3 gallons of water per day.
– Daily supplementation includes multivitimans, antioxidants, joint formulations, ZMA and glutamine
– Once a week have a cheat day. The Rock’s cheat day is all about doughnuts and pizza- and diet coke, which he jokingly says “balances out” all the fat calories from his favorite cheat foods. “One of my many mottos is, “Don’t cheat yourself, treat yourself,” he adds.